Tuesday, September 29, 2020

National Women's Health and Fitness Day


National Women's Health and Fitness Day is the nation’s largest annual health promotion event for women of all ages. The event is always held on the last Wednesday in September.

This unique national program — with participation by local organizations throughout the U.S. — focuses attention on the importance of regular physical activity and health awareness for women.

The goal of this event is to encourage women to take control of their health: to learn the facts they need to make smart health choices and to make time for regular physical activity.

Because of its grassroots nature, the event provides an excellent opportunity for local organizations to showcase the health-related programs and services they offer to women in their communities.

There are some women who are so busy caring for their families and others, they neglect to care for themselves. On this day remind the women in your life to take steps to improve their health and prevent disease.

It is important for women to get regular checkups because screening tests, such as mammograms and Pap tests, can find diseases early when they are easier to treat. Some women need certain screening tests earlier, or more often than others. Screenings and routine care can help women lower their risks of many health conditions, including heart disease. 

National Women's Health and Fitness Day is a public/private good health partnership organized by the Health Information Resource Center (HIRC), a national clearinghouse for consumer health information professionals.
locations. An estimated 100,000 women of all ages will participate in the 10th annual National Women's Health and Fitness Day at hundreds of community locations across the country.

More than 1,400 groups across the country will host women’s health and fitness events at senior centers, hospitals, health clubs, park and recreation districts, local health and service organizations, schools, retirement communities, houses of worship, and other community.




World Heart Day - Heart Heroes

Heart Heroes … people from all walks of life who are acting now to live longer, better, heart-healthy lives by making a promise:

  • A promise to our families to cook and eat more healthily
  • A promise to our children to exercise more and help them to be more active, to say no to smoking, and help our loved ones to stop
  • A promise as a healthcare professional to help patients give up smoking and lower their cholesterol
  • A promise as a policymaker to support policies that promote healthy hearts
  • A promise as an employee to invest in heart-healthy workplaces
  • A simple promise … for My Heart, for Your Heart, for All Our Hearts.






Heart health is at the heart of all health. When you look after your heart it means eating and drinking well, exercising, stopping smoking... all the things that make you not only healthier but also feel good and able to enjoy your life to the fullest.

Cardiovascular disease (CVD) is the leading cause of death and disability in the world, killing 17.5 million people a year. That's a third of all deaths on the planet and half of all non-communicable-disease-related deaths. Around 80% of these deaths are in low- and middle-income countries where human and financial resources are least able to address the CVD burden.

World Heart Day plays a crucial role in changing all of this. It is a vital global platform that raises awareness and encourages individuals, families, communities, and governments to take action now. Together we have the power to reduce the burden of, and premature deaths from, CVD, helping people everywhere to live longer, better, heart-healthy lives.




The World Heart Federation exists to prevent and control these diseases through awareness campaigns and action, promoting the exchange of information, ideas, and science among those involved in cardiovascular care, advocating for disease prevention and control by promoting healthy diets, physical activity, and tobacco-free living at an individual, community and policymaker level. There work is organized in four programme areas.
     Awareness
     Advocacy
     Applied Research
     Sharing Science and  Building Capacity

Over 70 percent of all cardiac and breathing emergencies occur in the home when a family member is present and available to help a victim.




The world’s most common cause of death. CVDs Facts and Figures






Learn the signs and symptoms of a heart attack or stroke 


Warning Signs of a Heart Attack include:

* Chest discomfort, including squeezing or pain in the center of the chest between the breasts or behind the breastbone
*  Discomfort and/or pain spreading to other areas of the upper body such as one or both arms, the back, neck, jaw or stomach
*  Shortness of breath with or without chest discomfort
Other signs include unexplained weakness or fatigue, anxiety or unusual nervousness, indigestion or gas-like pain, breaking out in a cold sweat, nausea, vomiting, light-headedness, and collapse.


Warning Signs of a Stroke include:
*  Sudden weakness of the face, arm, or leg, most often on one side of the body
*  Sudden confusion, trouble speaking or understanding
*  Sudden trouble seeing in one or both eyes
*  Sudden trouble walking, dizziness, loss of balance or coordination
*  Sudden, severe headache with no known cause
If experiencing any of these signs, which could come and go, call your emergency services/ambulance immediately.  If there is no emergency response number, seek medical attention as soon as possible.

CVD risk factors include:

Women and CVD  - Facts and Tips
Visit the World Heart Foundation for more information.





Monday, September 28, 2020

National Potato Month - Rose, Gold, and Purple Potato Salad with Mustard Curry Vinaigrette

Potatoes are one of the vegetables in the nightshade (Solanaceae) family, which includes eggplant, tomatoes and bell peppers. It is a starchy, tuberous crop. Potatoes are the world's fourth-largest food crop, following maize, wheat, and rice.

Nutrition
One medium potato (5.3 oz) with the skin contains:
110 Calories; Vitamin C (45 % DV); 620 mg potassium; Vitamin B6 (10 % DV); No Fat; No Sodium; No Cholesterol; and Trace amounts of thiamine, riboflavin, folate, magnesium, phosphorus, iron, and zinc. 
Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids and flavonoids.

About 20% of the potato’s nutrition is found in the skin.  Most of the vitamin C and potassium are found in the potato’s flesh, but the fiber is found in the skin.  That’s why it’s best to enjoy every part of the potato.

According to MyPlate, Potatoes are a vegetable.  It counts toward the total recommended servings of vegetables. One medium-sized potato (5.3 oz.) counts as 1 cup of starchy vegetables.


Recipe
Rose, Gold, and Purple Potato Salad




Ingredients
5 Small Round Potatoes: 
  1 Honey Gold 
  2 Enchanted Rose
  2 Purple Splendor
Dash Curry Powder
2 tsp Dijon Mustard

1 Tbsp Italian Dressing, fat-free

Directions
1. Roast potatoes and dice.
2. In a bowl combine curry, mustard, and Italian dressing. Mix.
3. Add potatoes to marinade and coat well.

Nutrition Information


Saturday, September 26, 2020

National Mushroom Month: Nutrition & Recipes


Growing Your Own Mushrooms


Different Ways to Enjoy Mushrooms

Mushroom Salad with Fennel and Goat Cheese
@Chatelaine




1. Add mushrooms to egg white omelet.
2. Sauté, Grill, Broil, Roast or Steam mushrooms. Add to soup, salads, pasta, rice - the combinations are numerous.
3. Add fresh mushrooms to salad.

4. Stuff mushrooms

Resources
1. Fruits and Veggies, More Matters: Mushrooms: Nutrition, Selection, and Storage
2. Wikipedia, Mushrooms
3. Kitchen Dictionary: Mushroom
4. 
Healthy Mushroom Recipes, EatingWell






National Chocolate Milk Day - Should My Child Drink Chocolate Milk?


Should My Child Drink Chocolate Milk?
Trina Robertson, RDN




Resources
1.  Drinking Chocolate Milk May Help Your Workout, Study Shows Low-Fat Chocolate Milk May Boost Endurance, Build Muscle, WebMD

September 26th, National Pancake Day - Nutrition and Recipes

Celebrate National Pancake Day as a fun family activity.
Remember a stack of pancakes is not a single serving.





1 stack (10 pancakes) equals approximately 1000 calories





"Perfect Pancake" - "Sid the Science Kid"

What is a Pancake?

A pancake is a thin, flat cake prepared from a batter and cooked on a hot griddle or frying pan. Most pancakes are quick breads; some use a yeast-raised or fermented batter. Most pancakes are cooked one side on a griddle and flipped partway through to cook the other side. Depending on the region, pancakes may be served at any time, with a variety of toppings or fillings including jam, fruit, syrup or meat.

The pancake's shape and structure varies worldwide. There are numerous variations of them throughout Europe. A crêpe is a French variety of thin pancake cooked on one or both sides in a special crepe pan to achieve a network of fine bubbles often compared to lace - a savory variety made from buckwheat is usually known as a galette. In Germany, pancakes can be made from potatoes. In Italy, they can be fried and stuffed with ricotta and chocolate into what is known as a cannoli.



Healthy Pancake Recipes
Blueberry Pancakes


Serves One
Ingredients
2 Blueberry Pancakes, frozen

1/3 cup Fresh Blueberries

Healthy Pancake Recipes
1. Health, 22 Healthy Pancake Recipes
2. EatingWell, Healthy Pancake Recipes

National Johnny Appleseed Day

John Chapman (September 26, 1774 – March 18, 1845), called Johnny Appleseed, was an American pioneer nurseryman who introduced apple trees to large parts of Pennsylvania, Ontario, Ohio, Indiana, and Illinois, as well as the northern counties of present-day West Virginia. He became an American legend while still alive, due to his kind, generous ways, his leadership in conservation, and the symbolic importance he attributed to apples.


The Story of Johnny Appleseed


Johnny Appleseed, Wikipedia 

Friday, September 25, 2020

National Family Meal Month and
Family Day: a Day to Eat Dinner With Your Children

Family Day – A Day to Eat Dinner with Your Children™ is a national movement promoting parental engagement as a tool to help keep kids substance-free. Family Day began as a grassroots initiative and has grown to become a nationwide celebration. In 2010 President Obama, all the Governors and over a 1,000 Mayors and County Executives proclaimed and supported Family Day!

More than a decade of research by The National Center on Addiction and Substance Abuse at Columbia University has consistently found that the more often kids eat dinner with their families, the less likely they are to smoke, drink or use drugs.

Dinners Make A Difference! While there are no silver bullets – substance abuse can strike any family regardless of ethnicity, affluence, age or gender – the parental engagement fostered at the dinner table can be a simple, effective tool to help prevent substance abuse in kids.






Join the Movement - National Family Meals Month


Family mealtime is an ageless tradition shared by people all around the world. Eating dinner together keeps the doors of communication open. It's a perfect time to show your children they are your priority. Studies have shown children who eat dinner with their families are less likely to use alcohol, tobacco and illegal drugs and more likely to develop good eating habits.



Sesame Street: Eat Together!



Quick and Easy Meals to
Bring Families Together at Meal Time




To learn more about Family Day, visit:
Website.
Family Day – A Day to Eat Dinner with Your Children™
Website: Informed Families - Family Day is a Day to Eat Dinner With Your Children
Family Day Parent Toolkit https://www.informedfamilies.org/campaigns/family-day 

Home Food Supplies & Safety
When the Power Goes Out

Food Safety: When the Power Goes Out



Be Prepared
Stock up on non-perishable foods that don't require refrigeration, and choose single-serve sizes if available to avoid the need for refrigeration of unused portions. Consider these easy, healthy, shelf-stable foods: 









Summary

The Academy of Nutrition and Dietetics and ConAgra Foods’ Home Food Safety program is dedicated to raising consumer awareness about the seriousness of foodborne illness and providing solutions for easily and safely handling food in their own kitchens. More information can be found at Home Food Safety


National Menopause Month
How to Avoid Menopausal Weight Gain


Every woman will go through the “change of life,” around 50 years of age plus or minus. This is the time of her last period (or menstruation). Symptoms of menopause vary with every woman. Common symptoms include hot flashes; night sweats; sleep irregularity; mood changes; and possible weight gain around the middle. Some women go through menopause without symptoms.

Due to a decrease in hormone levels and the aging process, many women find themselves gaining weight in their forties and fifties. There is a loss of muscle, which decreases the metabolism; and a gain of fat, mainly in the belly area. Lifestyle factors will play an important role in how you handle menopause. Menopausal women tend to be less active and eat more calories than they need.

Nutrition, Eating and
Wellness Guidelines for Menopause
  1. Maintain a healthy weight; it will decrease your risk of heart disease and other problems. 
  2. Meet your calcium and vitamin D needs. This is important to maintain healthy bones and prevent bone loss that may occur after menopause. Good food sources of calcium include dairy products, such as milk, yogurt and cheese; fortified soy and rice beverages; fortified juices; and canned fish with bones. Good food sources of vitamin D include milk, fortified soy and rice beverages, fortified juices, and fatty fish. 
  3. Be physically active every day. Physical activity helps maintain a healthy weight, keep bones strong and energy levels up, and decrease the risk of heart disease and other age-related complications.
  4. Some women will try soy and flax in food to help relieve the side effects of menopause. Currently, studies have not proven that soy and flax help.
  5. Wear lightweight and layered clothes. Body temperature fluctuates from hot to cold.
  6. Keep a cold glass of water by your side. Due to hot flashes and excessive sweating, it is important to stay hydrated.
  7. Relax.
  8. Take time to laugh.

How to Avoid Menopausal Weight Gain
You don't have to gain weight as a result of menopause.
Elizabeth Somer, RD explains how to avoid weight gain after menopause.

The Menopause Blues



I Will Not Age


Is It Hot In Here, Or Is It Me?


Resources and References

Menopause Awareness Month (MAM), we have a vision that women all over the world will one day be able to embrace menopause rather than suffer from its symptoms.
Academy of Nutrition and Dietetics, 
Eating Right during Menopause


September is Better Breakfast Month



Rise and Shine with a Healthy Breakfast

*Children who eat breakfast are less likely to be overweight.
*Children who eat breakfast have more energy.
*Children who eat breakfast concentrate better.
*Children who eat breakfast have higher grades in school.
*Children who skip breakfast may have learning and behavioral problems.
*Children who skip breakfast may develop nutritional deficiencies.
*Children who eat breakfast are Alert, Energized and Ready for a Brand New Day.



Breakfast Ideas
The presentation encourages food exploration 













A Special Thank You to Raffi and the
Centre for Child Honouring for
providing permission to use
"Rise and Shine" to encourage a Healthy Breakfast.


"Raffi" (Raffi Cavoukian), C.M., O.B.C.
Founder and Chair, Centre for Child Honouring


He is known to millions as "Raffi", a beloved songwriter and performer, author, ecology advocate and founder of Centre for Child Honouring. Child Honouring is a vision for creating a humane and sustainable world by addressing the universal needs of children.


In his career, which spans three-decades, Raffi has refused all commercial endorsement offers, and Troubadour Music, his own company, has never directly advertised or marketed to children. He is a passionate advocate for a child’s right to live free of commercial exploitation.

"We invite you to be a part of the global movement that views honouring children as the best way to create sustainable, peace-making societies."  - Raffi

To learn more about the Centre for Child Honouring, please visit the Centre for Child Honouring and join "the compassion revolution."

Family Health and Fitness Day USA



Family Health and Fitness Day USA is a national health and fitness event for families always held the last Saturday in September.  


The event's purpose is to promote the importance of regular physical activity for children and their parents. Families will participate in health promotion events at hundreds of locations throughout the country, including YMCAs and health clubs, park districts, schools, houses of worship and state and local health organizations.



It's Family Time!

You can jump rope, ride bikes, and take a walk as a family. Remember to be safe by using sunscreen, bike helmets, and staying hydrated.

National Fruits and Veggies Month – The ABC’s of Fruits and Vegetables


Fruits and Vegetables Key Consumer Message:

Dietary Recommendations 
for Americans, 2015 - 2020 
Fruits and Vegetables 

There are three reasons to eat the recommended amounts of fruits and vegetables.
1. Most vegetables and fruits contribute a wide variety of nutrients, including folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K. 
2. Consumption of fruits and vegetables is associated with reduced risk of many chronic diseases, such as cardiovascular disease and certain types of cancer.
3. Most fruits and vegetables have no cholesterol and are low in calories and fat. Eating more will help maintain a healthy weight.

From MyPlate.gov
What Foods Are in the Fruit and Vegetable Groups?

Fruits. Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. The following link lists specific fruits and amounts that count as one cup of fruit (or in some cases equivalents for ½ cup are noted.) MyPlate Fruits. 

VegetablesAny vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.  Vegetables are organized into 5 subgroups, based on their nutrient content. Dark-green vegetables; Red and orange vegetables; Beans and peas (legumes); Starchy vegetables; and Others. 

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens is considered as 1 cup from the Vegetable Group. The following link lists specific vegetables and amounts that count as 1 cup of vegetables (or in some cases equivalents for ½ cup are noted).  
MyPlate Vegetables. 



Safety with Fruits and Vegetables
* Rinse and wash fruits and vegetables before preparing or eating them. Under clean, running water, rub fruits and vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
* Keep fruits and vegetables separate from raw meat, poultry and seafood while shopping, preparing and storing.




Teaching Kids to Eat Their
Fruits and Vegetables



Healthy Kids PSA: Color of Life


Bring color to your life, and your plate, with nutritious, delicious vegetables.
Visit 
Fruits and Veggies, More Matters
for healthy recipes, menus,
fruit and vegetable nutrition information,
tips on healthy meal planning and
how to get your
kids involved in healthy cooking!




Fruits and Vegetables Song


Resources





Nutrition.gov News

Dietitian Blog List